Feeling less tired usually comes down to a mix of better sleep, movement, food, and stress management. Small changes in each of these areas can noticeably increase your energy during the day.

Fix your sleep

• Aim for 7–9 hours of sleep at a regular bedtime and wake time, even on weekends, to stabilize your body clock and reduce daytime sleepiness.

• Keep evenings calmer: dim screens, avoid heavy meals and alcohol close to bed, and use a simple wind‑down routine (reading, stretching, or a warm shower).

Move your body

• Light exercise like walking or gentle yoga boosts circulation and oxygen to your brain, which can reduce fatigue and improve alertness.

• When you feel sleepy, get up, walk for 5–10 minutes, or do a short stretch session instead of staying seated, especially if you sit a lot for work or school.

Eat and drink for energy

• Stay hydrated: keep a water bottle nearby and sip regularly, because even mild dehydration can make you feel tired and foggy.

• Choose balanced meals and snacks (protein, whole grains, fruits/vegetables) and avoid lots of sugar, which tends to cause an energy spike followed by a crash.

Quick “right now” wake‑ups

• Splash cold water on your face, open a window, or go outside in daylight to stimulate your senses and boost alertness.

• Try a brief power nap (10–20 minutes), some deep breathing, or a short burst of movement if you safely can; these can quickly lift energy without leaving you groggy.

Watch stress and health issues

• Ongoing stress, anxiety, or low mood can drain energy, so building in relaxing activities (music, hobbies, time with friends, or mindfulness) can help reduce fatigue.

• If you’re always exhausted even with good sleep, healthy food, and exercise, talk with a doctor to check for issues like anemia, thyroid problems, or sleep disorders.

If you say what your day looks like (school, work, staying up late, etc.), a more tailored plan with simple steps can be suggested.